How Much Sleep Do You Need? (Recommended Hours by Age)

Recommended Sleep Durations by Age

Health authorities have outlined how much sleep is ideal per 24-hour period (including naps for babies/young kids). Here are the guidelines:

Newborns (0–3 months)

14–17 hours of sleep per day. (Some newborns may sleep up to 18–19 hours, and some slightly less, but at least 14 hours is considered necessary for proper growth.) Newborn sleep is usually broken into many short periods around the clock, as they need to wake for feedings.

Infants (4–12 months)

12–16 hours per day (including naps). Around 4 months, babies start to consolidate sleep more at night with a few naps in daytime. By 12 months, many infants sleep through most of the night (~10-12 hours) plus 2 naps, totaling roughly 14 hours.

Toddlers (1–2 years)

11–14 hours per day (including naps). Toddlers often sleep ~10-12 hours at night and take 1-2 naps totaling 1-3 hours. This is when one nap in the afternoon becomes typical.

Preschoolers (3–5 years)

10–13 hours per day (including naps). Many children in this range transition from napping to no naps by 5 years. Nighttime sleep might be around 10-12 hours. Some 3 or 4-year-olds still benefit from an afternoon nap.

School-age Children (6–12 years)

9–12 hours per night. Naps generally fade out after age 5, so this is all at night. Younger schoolkids (6-7) might need closer to 11-12 hours, while older preteens might do well with ~9-10. Getting at least 9 is important as they are still growing and very active.

Teenagers (13–17 years)

8–10 hours per night. Yes, teens really do need more sleep than a typical adult. Many high schoolers are chronically sleep-deprived, getting much less than 8 hours on school nights, which can affect mood and academics. Ideally, a teen should aim for that 9-10 hour range.

Tip: If an early school schedule makes it hard for your teen to get enough rest, consider resetting their sleep schedule gradually. Adjusting bedtimes and wake times slowly can help align their sleep routine with school hours.

Young Adults (18–25 years)

7–9 hours per night (same as the general adult range). This is a newer category some experts include, acknowledging that people in their late teens/early 20s might still lean toward the upper end of adult range. But generally, once past the teen years, 7-9 is the goal.

Adults (26–64 years)

7–9 hours per night. Some adults may find 7 hours is sufficient, others feel best with 9. A small percentage might function okay with 6 or as many as 10, but 7-9 covers the vast majority for optimal health. Less than 7 regularly is associated with health risks, and more than 9 regularly can sometimes indicate an underlying issue.

If you're going to bed on time but still struggle to fall asleep, try our tips to fall asleep faster.

Older Adults (65+ years)

7–8 hours per night. The recommended range shrinks slightly. Many seniors actually still need about 7 or so hours, though their sleep may become lighter or more fragmented. Daytime naps can complement nighttime sleep if needed, but total in 24 hours should be around 7-8 hours of actual sleep.

Source: National Sleep Foundation & AASM guidelines (via CDC).

Why Do Sleep Needs Change with Age?

• Babies and young kids need an abundance of sleep because they are undergoing rapid growth and brain development. For example, a lot of physical growth and brain wiring happens during sleep (especially deep sleep and REM sleep). Infants also have smaller stomachs and wake more frequently to eat, so their sleep is split into many sessions. As they grow, their sleep consolidates.
• Toddlers/preschoolers still need a lot of sleep for learning and physical activity. Ever notice how a cranky 3-year-old likely didn't nap? At these ages, sleep also supports huge strides in language, motor skills, and social skills. Naps start to phase out typically between 3-5 years, as their night sleep becomes sufficient.
• School-age children are incredibly active and their brains are absorbing tons of information at school. 9-12 hours gives their brain time to cement knowledge and their body time to rest from sports or play. Growth spurts around ages 8-12 can also increase sleep needs temporarily.
• Teenagers go through puberty, with hormones changing and bodies growing – often rapidly. Additionally, their internal clock tends to shift later (biologically, teens often become night owls) which makes it hard to get to bed early. But they still need about 8-10 hours. Unfortunately, early school start times often mean teens are not sleeping enough. Adequate sleep in teens is tied to better concentration, mood, and even lower risk of accidents (like drowsy driving).
• Adults need sleep for maintenance. While adults aren't growing taller, sleep is when the body repairs cells, the brain clears waste (like beta-amyloid), and memories are organized. Most adults thrive with 7-9 hours. Some might say "I get by on 5-6," but chronic short sleep can have cumulative negative effects on heart health, metabolism, immune function, and more. If you're struggling with sleep, check out our guide on how to fall asleep faster.
• Older adults often have more fragmented sleep (due to aches, bathroom needs, or insomnia). Their total might naturally reduce a bit. However, they still need around 7-8 hours for optimal cognitive function and health. If an older person can't get that in one night, a brief nap (20-30 min) in early afternoon can supplement. It's a myth that seniors don't need as much sleep; they do need almost as much, but their patterns may change.

Why Getting the Recommended Amount Matters

Meeting your sleep need consistently has huge benefits:

• Better mood and mental health: Adequate sleep helps regulate emotions and stress. People who sleep enough are less likely to experience mood swings, anxiety, or depression symptoms.
• Sharper brain function: Sleep is critical for memory, concentration, and decision-making. Kids who get enough sleep do better in school. Adults perform better at work and are less likely to make errors or have accidents. (Did you know driving sleepy can be as dangerous as driving drunk?)
• Physical health and growth: In children, lots of growth hormone is released during deep sleep, aiding their growth and muscle development. In adults, sleep helps muscle recovery (for example, after exercise) and tissue repair.
• Immune support: Sleep boosts immune function – people who consistently shortchange sleep are more likely to catch colds. Vaccines may even work better in well-rested people, as the body can form antibodies more effectively.
• Healthy weight and metabolism: There's a strong link between insufficient sleep and risk of weight gain and obesity. Sleep affects hunger hormones – when you're sleep deprived, you feel hungrier and often crave high-carb or sugary foods.

Conclusion

Understanding your sleep needs is the first step toward better health and well-being. While the recommended hours provide a helpful guideline, remember that individual needs can vary. The key is to pay attention to how you feel during the day – if you're consistently tired, moody, or struggling to concentrate, you might need more sleep than you're currently getting.

If your current sleep habits don’t match these recommendations, you may benefit from our step-by-step guide on how to reset your sleep schedule.